What is fascia?

Today's video tip of the day is dealing with fascia. What is fascia and how to manage it? Learn about what fascia is and how to manage it in this brief video by Susan Fleming - Chronic Muscle Pain Relief Expert.

 

For more information on this topic, call or text Susan Fleming at 650-591-2303.  Or email susan@therelaxationcenter.com


The Relaxation Center Highlights - Drinking Proper Amounts Of Water

How much water is the right amount for each of us? I have read that we should drink 1/2 our weight in ounces of water daily. Example: A person weighs 100 pounds. That person should take in 50 ounces of water a day. A cup has 8 ounces in it, so that person would have to drink 6+ cups a day. That is not that much over the course of a day, right? It's only 1 & 1/2 quarts.

Water drinking I have also heard that if you get this water in other ways, such as fresh juice that has mostly water, it counts. But things like coffee, tea that has caffeine, do not count, because caffeine takes out moisture as a diarrhetic - kind of defeating the purpose of drinking this type of "water". 

Regardless of the official amount of water for each person. I believe we should drink water about 2 ounces every 15 minutes to 1/2 hour. If we consume the water in small amounts, at shorter intervals, it will absorb into our system. If we take in larger amounts at once, it does not have time to be absorbed and it takes with it in the quick cleanse, certain minerals that we should be retaining. 

What are some of the benefits of drinking water?  To begin with, water functions as a vehicle to eliminate waste.  But the best part is you will just plain feel better because your organs will function better, muscles will work better. Drinking enough water is also said to give you sharper eyesight and reduce headaches. 

Last but not least, did you know that a lot of the time when you think you are hungry you are really thristy? So next time you think you have a food craving, take a sip of water first....you might save a few calories and feel better in the bargain!    


Keep it Simple and be Healthy with the Basics

At The Relaxation Center, relaxation is the goal. We can be effective and relaxed at the same time. Focusing on basic health helps to create the state of relaxation. 

Meditation2 Some of the basic areas that help create a natural state of relaxation are: good food, enough sleep, cardio exercise, weight bearing exercise/Pilates, stretching/yoga, massage, clean environment, daily dental care, meditation and an overall positive mental attitude. 

We have limited time in our day, so making good choices every moment is in our power. We all know this basic concept, actually doing the right things takes time management and will power.  Even taking 5 minutes here and there to stretch and walk around the block throughout the day will add up to a better you!

 


Have Fun in the Sun - but don't forget to protect your skin!

The Relaxation Center cares about skin health as a part of over all health and would like to take this time to share some new sun screen ideas. I found an article that does a great job of explaining the concerns of sun damage. You can find a link to this article at end of this posting.                                                                                                                                                                             Unknown
This article highlights easy ways to protect our skin.  For example, by using an SPF 15 more frequently than a high power SPF less regularly, you'll get better coverage.The SPF 15 will cover 85% of the sun damage.  Also make sure your sun screen has UVA and UVB to protect the deeper layers of the skin as well as the superficial layers. Get your sun screen at a health food store or WholeFoods and consult with the person that works in the skin care area. You'll find something that works for your skin.

Beside a good sun screen, even more coverage can be attained by applying antioxidants, especially Vitamin C, on the skin (a skin beauty product) as well as eating antioxidants such as fresh blueberries and some other super foods such as spirulina. These foods will help the skin protect itself from the sun to some extent. 

Even if you aren't walking around in the sun every day, something to think about is being in your sunny car.. Even though we don't think we are in the car for a long time, it all adds up and we need to protect our skin as much as possible.

We do the best we can, so let's make the time to eat some antioxidant foods, stay out of the sun and put on our sun screen everyday of the year. Below is a link to the complete article. I hope you find it as interesting and useful as I did!

http://www.natural-organic-sunscreen.com/

There is one more article I found informative and here is that link below.

http://breakingnews.ewg.org/2011sunscreen/?inlist=Y&utm_source=junesdfull&utm_medium=email&utm_content=first-link&utm_campaign=toxics

I welcome any ideas and suggestions.

Contact me at 650-591-2303 or email Susan@TheRelaxationCenter.com 

 


Breathe Your Way to A Calmer, Happier LIfe

Here at The Relaxation Center, we have found that enjoying life in our hectic, everyday busy world is possible - it is all a matter of how we handle being busy. Just stay calm. Easier said than done, right?

This fast paced life we live seems as though it is all we can do to try to keep up with increasing day-to-day demands.  It seems that some of us are better than others in making time to enjoy life.

Ideally we can appreciate life all the time by being aware of our presence (presents). Breathing and being aware of our breath seems to one of the best ways for us to do this. When things get too rushed, remember to breath. Paying attention to the air going into and out of our body can help us focus on the fact that we are here right now and to do the best we can in this very moment.

These are some thoughts I have come to appreciate after many yoga classes with Ben at the Crunch Fitness in San Mateo. Yoga is more than exercise. Yoga is breathing, exercise, eating well, etc... For me the breathing seems to be an easy way to become aware of life more objectively and to make better decisions.

One thing that is a challenge, is to remember to be aware of the breathing. Just because it is easy, doesn't mean it happens all by itself. Smell_1_tnb2We have to embrace the idea and do it.

So for this month, let us become better at being aware of our breathing. We don't have to change the way we breathe, just to be aware of it. We can get more involved in different methods of breathing, but for us to become aware of it will be a great start. A link to some other breathing methods is listed below for those who want more information. If you have any questions or suggestions, feel free to contact Susan at 650-591-2303 or Susan@TheRelaxationCenter.com 

Learn more through yoga

 


The Relaxation Center's Take On Organic Food

A massage client of The Relaxation Center recently asked me, "What is organic food"? This prompted me to do some research on the topic.  That research confirmed my personal take that buying organic seems to be the best bet these days.

Organic_food_label_55320 For example, I go to the Belmont farmer's market, which is a certified market. That means that all the food they sell there has to be grown on their farm.  Also, they must either sell organic or pesticide free as much as possible. As I shop the various stands, I often ask about how they grow their products and get information that seems in keeping with the organic food philospophy. (I have a friend that up till last year used to participate in the farmer's market as a vendor. So I believe this is inside information that seems credible).

Can't get to an organic food market?  When I can't get to the farmer's market, I will buy organic in the grocery store - even the big chain grocery stores have an organic food section these days.

To learn more about organic food, here is a great link to continue to learn more about the subject of organic food:  organicfoodinfo.net 

I hope you enjoy the delicious flavors and feeling that is a part of doing your best to stay healthy. Please share your favorite food ideas with Susan by phone at 650-591-2303 or by email at Susan@TheRelaxationCenter.com


Regular Stretching and Regular Massage -
A Great Combination!

The Relaxation Center in Belmont wants to remind you that regular stretching enhances your massage sessions. Why? Stretching in between massage sessions will make your massage better, because many of the tight places will be easier to work on.

What prompted us to revisit the topic of stretching is that my sister called me the other day. After years of my suggesting stretching, sending her pages of stretches and mentioning yoga etc. - she finally started to stretch and said the next posting on my website should be about stretching. She is feeling less tense and more relaxed. 

Stretch Book  At The Relaxation Center, specific stretches are taught to help with certain ailments. Overall stretching is a goal that takes time and effort. It pays off for good, quality of life. A suggestion is to take yoga, Pilates and read Bob Anderson's book first.

There are some great suggestions on how to stretch in  the book, "Stretching: 30th Anniversary Edition by Bob Anderson and Jean Anderson." Here are some of their suggestions:

1. Learning how to stretch is the most important part of stretching.

2.  Listening to your body and knowing that you can stretch more tomorrow.

3. It does not all have to happen in one day.

Massage can get to those spots that are virtually impossible to get to on your own. The combination of regular stretching the right way and the extra "boost" of massage will improve your overall flexibility and your life will be more pain free. 

Don't take years to start stretching, try it today.  Call Susan at 650-591-2303 to set up a massage time for yourself or if you have any questions about stretching. You can also email at Susan@TheRelaxationCenter.com.

 


Jack LaLanne Tribute:
Posture Focus Again at The Relaxation Center

LaLanne At The Relaxation Center focus was on posture a few months ago. Now as a tribute to Jack LaLanne with his perfect posture, it's time to refocus on it again. Correct posture will make a person look better, feel better, and have more energy  - not to mention look more attractive and approachable!  Here are some hints on how to improve your posture.

Doing exercises to strengthen the back muscles will assist a person in having better posture. One has to use the back muscles. Focus on exercises that train the back muscles to pull back. If one does not train the back muscles to pull back, they won't have the strength to do the job. Then the poor posture starts or continues.

Some back exercises are very simple. It is doing them that takes discipline. The rewards are high and you will look better, feel better, have more energy and therefore be more attractive.

One great exercise that you can do almost anywhere is to simply stand up or sit up straight and put your arms out straight from your shoulders forming a "T" with your arms out from your sides and even with your shoulders. Then bend your arms in, so that you your hands are out in front of your elbows.  Your hands, arms and shoulders should be the same level. Then start to pinch your shoulder blades together and try to pinch a pea between your shoulder blades. Release the tension and do it again. Each pinch should last at least 5 seconds. Repeat this process until you can't do anymore. Do this once a day and you will see and feel the results very soon.

I will do another post with more exercises for posture. But for now - stand and sit at attention. When we do this we instantly have good posture. Did you know that when you choose good posture, you can get up to 30% more oxygen in your lungs and therefore will get more oxygen to your body and mind. 

Until next time.....think tall! 

 


Start the Year With A Fresh Perspective on Food

 "We are what we eat" is an old saying....but it is so true.  With the new year upon us, we often re-evaluate things - dieting and what we eat is often one of those things.  Toward that end, I'd like to give you a recommendation about taking a look at what you eat from a different perspective.

It is all on an 80 minute documentary film DVD that I recently came upon called "Food Matters". It is about making the right choices for ourselves with fabulous information. The people that made the movie are experts in their fields. I think it is the best documentary I have watched. I took four pages of notes and am making adjustments in my food choices. I strongly recommend this DVD.

Take a look at this short video about the DVD. You can rent the DVD from online Blockbuster or Netflix. It is not in any store that I could find. Want to learn more?  Here is a link to the website to order or learn more .

Happy New Year Everyone!
- Susan@TheRelaxationCenter.com

 


The Power of One!

It is time for those darn old New Year's resolutions.  This year, be kind to yourself.  Maybe take some baby steps?  Be a bit more realistic on what you really can achieve given your current circumstances?

Number one As the saying goes - take “one step at a time” - and who knows what will happen. Think about one thing that you think you can change for the better. Maybe start with one new yoga class a week, or take one walk a week.  See how it goes. Then you might do it again. Who knows what that might lead to.

Starting small and simple can lead to overall success. So put on those athletic shoes, tennis shoes, ballet shoes. It has been said that putting on the shoes is the hardest part. Give it a go. You can do it!


Good Posture is a Way of Life

Correct posture will make a person look better, feel better, and have more energy  - not to mention look more attractive and approachable!  Here are some hints on how to improve your posture.

Doing exercises to strengthen the back muscles will assist a person in having better posture. One has to use the back muscles. Focus on exercises that train the back muscles to pull back. If one does not train the back muscles to pull back, they won't have the strength to do the job. Then the poor posture starts or continues.

Some back exercises are very simple. It is doing them that takes discipline. The rewards are high and you will look better, feel better, have more energy and therefore be more attractive.

One great exercise that you can do almost anywhere is to simply stand up or sit up straight and put your arms out straight from your shoulders forming a "T" with your arms out from your sides and even with your shoulders. Then bend your arms in, so that you your hands are out in front of your elbows.  Your hands, arms and shoulders should be the same level. Then start to pinch your shoulder blades together and try to pinch a pea between your shoulder blades. Release the tension and do it again. Each pinch should last at least 5 seconds. Repeat this process until you can't do anymore. Do this once a day and you will see and feel the results very soon.

Desk posture I will do another post with more exercises for posture. But for now - stand and sit at attention. When we do this we instantly have good posture. Did you know that when you choose good posture, you can get up to 30% more oxygen in your lungs and therefore will get more oxygen to your body and mind. 

Until next time.....think tall!

 


The Relaxation Center in Belmont Welcomes 2010
- Focus and Attitude Can Make It a Great Year!

I challenge you to make this coming year more meaningful. Last year I focused on Pilates and yoga classes.  At first it was very difficult and I could not believe how inflexible I was. I did a modified attempt in the beginning and built up to a more mid-range ability. Meditation I am pleased that I have been working on this. Yet, it is something that I have to keep working on. Too bad, I do not remain stretched out. I can see how Pilates and yoga can keep me moving much better for the remainder of life. It is like laundry- have to do it and it is nice when it is done.

I am focusing on getting the attitude of enjoying the journey. That may take some time but I know I can do it if I keep a positive attitude. One thing that I keep in my mind when the going gets tough is that the alternative of being tight is not as good for me.

I welcome new ideas for becoming a better person. Feel free to email or call with suggestions that work for you. Susan@TheRelaxationCenter.com or 650-591-2303.  Thank you.

Sincerely, Susan


Healthy Living Habit Resolutions

Here at the Relaxation Center we are always ready to work with you on the best programs for healthy living. We have tips for having a positive mental attitude - to massage, and exercises/stretches you can do at home.

Massage

 

Developing a desireable, health level can be easier when working with a health coach such as at The Relaxation Center. Step by step, progress is made and you will see the results and be a happier person. We all go at our own pace. Patience and persistance will get us there.

Call The Relaxation Center for your massage session and take the time to focus on improving. Feel the benefits of this expert bodywork. 650-591-2303

 


Get a Massage to Relieve Holiday Season Stress!

Holiday Greetings from Susan Fleming at The Relaxation Center in Belmont, California.  Healthy Living during the holiday season is a challenge for many of us.  In my massage therapy practice, I've found that making the time for a little exercise can make us feel happier. Exercise will provide us with a more positive mental attitude, an ability to have a few more calories and a great feeling of being more in shape.

Making the time to get a massage allows us time to focus on our well-being. While you are getting your massage, you will discover if you need to stretch more, if you need to do another type of exercise or if you need to perhaps make more fun time for yourself. Massage time is a perfect time to totally focus on your body, mind and spirit. Getting regular massage will make sure you are all connected and if not, what you can do to feel your best for daily life and for the holidays. 

Call or email your healthy holiday suggestions and I will put them in my next newsletter and on the website. Susan@TheRelaxationCenter.com or call 650-591-2303


Healthy Living Tips - What Are Yours?

At least once a month we will have a healthy tip to share with you - some about massage therapy - some on healthy living and more.  Contact us in Belmont at The Relaxation Center with your great suggestions for topics. We all want to feel our best and we can do this by sharing our knowledge.  Regards, Susan Fleming, Director at the Relaxation Center.


My Favorite Aromatherapy Scent - Lavendar

In my massage practice I have found that my clients really like that I use aromatherapy. Why do I use aromatherapy? 

Aromatherapy has been utilized for many years. Before we had phamaceutical drugs, essential oils were Aromatherapy used to help heal people if ingested. Even today in some countries, essential oils are prescribed by doctors to take internally. Many of our pharmaceutical drugs are have plant origins. The lavender plant has the properties of encouraging relaxation. The use of essential oils is a real science and not just being a nice aroma.

Different essential oils have different properties and results. I have researched over the years to find the highest quality essential oils. In general, I use the purest essential oils that relax and or refresh - rejuenvate the spirit.  In fact, I have evolved my own blend. The key ingredient for that blend is lavendar - a very popular oil known for helping people to relax. To learn more about this blend and aromatherapy in general, go to http://nccam.nih.gov/health/lavender/

If you have your own favorite aromatherapy scents and would like to share, I'd love to hear from you....


Massage and The Right Gym Makes the Difference

The Relaxation Center info: Massage is just part of the total package to make your life the best it can be. The total package is massage, cardio workout, weight bearing exercise, stretching (yoga, pilates, etc.) good diet, enough sleep.....and a positive mental attitude.  

Today I'd like to focus on how going to a good gym is a key part of this package. A good gym will have the cardio, weight bearing exercise and stretching that you need. What makes a good gym? One of my favorite gym's is Golds Gym.  I go to Golds Gym in San Mateo and find it to be a clean place with great teachers.  The most important part is the quality of the teachers and trainers.

The teachers at Gold's are well qualified and inspirational. Mary, who teaches pilates, is an expert. Ben, who teaches yoga, is also one of the best teachers I have had in almost 25 years of taking classes.

The kind of classes that inspire you and make you feel good are the ones that make exercising fun. Just start one step at a time ....try one class, if you don't like it, try a different one - or maybe talk to the teacher afterward and get their advice. But don't give up. And if you want another opinion or advice, give me a call or send me an email. I'd be happy to help.


Saturday Morning Health and Fitness on the Radio

If you are driving around on Saturday mornings, you might want to tune into KGO Radio at 810 AM on your radio in Northern California or "live" on the Internet at www.kgoradio.com .  One of my favorite health and fitness experts in the San Francisco Bay Area - Joanie Greggains is on from 8 am - 10 am Pacific time. Joanie has been making a difference in health and fitness for people for the last 20 years and she is still going strong.  So, check it out and let us know what you think!


Personal Improvement Programs

Are you ready to really launch your life? Do you want to look good, feel good, be more attractive and successful? Get on track? Then this is the program for you.

The BodyMind Personal Improvement Program motivates people to be connected physically, emotionally, mentally and spiritually with a plan of action. Reach your full potential by identifying life design and redirection goals as a part of your personal BodyMind assessment and program.

The Traditional Conditioned Approach to Winning Needs an Update
Our conditioned approach to winning is to wind the spring even tighter as we force ourselves to work harder and endure longer hours. As a consequence, our bodies develop kinks and cramp in unnatural ways as our minds grind in a tunnel vision that sees no possibility except having to move faster, faster, faster in a world where there is never enough time.

The BodyMind Personal Improvement Program works to change all of that - coming from the view that your body and mind are inextricably linked in a total system where changing any facet of the system results in change throughout the system.

How is This Approach Different from Simple Massage?
To loosen the hold of old patterns of thinking and to free yourself to think in new and open ways, BodyMind coaching concentrates on clearing the blocks in the Body as a catalytic avenue to shifting the mood of the Mind towards new possibilities for innovative action.

The BodyMind Personal Improvement Program focuses on having you "embody" what you know. It provides a proven path to achieve the behavioral follow-through to make healthy practices an on-going reality in your daily living and equips you with the support structure to design and sustain the remarkable quality of life that you have always deserved.

Through the tailored combination of carefully selected massage therapies with inquiry tailored to your goals and challenges, the feeling of enhanced bodily flexibility and renewed energy can be harnessed with increased mental agility and creativity for entirely new action targeted at breakthrough results.

How does this work?
Your BodyMind coach is a certified massage therapist highly skilled in helping you learn to harness the dynamic connection between your body and mind. You and your coach will work together to determine a plan of action with both parties accountable for due dates, regular reassessment and follow up appointments.

The first appointment generally begins with the coach asking what prompted you to visit The Relaxation Center, followed by an in-depth review of your current physical condition, medical history, if necessary, and a review of your stress level and any areas of pain. You will be invited to share your health goals, as well as life challenges, so that a long term approach may be considered. Once we finish our discussion and jointly make some decisions, we will move on to your massage – personalized to meet your needs.

Each succeeding scheduled appointment will include review and update of the assessment from our first meeting as well as a massage session – all designed to continue you on your path to being the best you.

Call or email about how to get started or make your first appointment.

©2009 The Relaxation Center. All rights reserved.